Sunday, 6/30/2024 to Saturday, 7/6/2024

I walked once this week, 1.25 miles.

I ran 6 times this week, 30.40 miles.

I didn't bike this week.

I took 63,219 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1467 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/30/2024

8931 steps, 45/140 avg/max HR, 170.6/168.7 pounds, 14 floors climbed

Run: 4.45 miles, 40:56, 9:11 pace, 66 feet total ascent, 125/142 avg/max HR, 155/167 avg/max cadence, 75F, 83% RH, 10 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 489.54 miles

It was warmer and more humid than usual so I wore a tank top this morning. I set up a really nice and easy pace on my "Out by the pier and around" route. The heat got to me after mile 3 so I took 3 tiny walk breaks. My splits were 9:25, 8:54, 8:57, 9:47 and 8:33 over the last 0.45 mile.

Today was the end of June so it's stat time!!!

I took 7 walks in June for 15.05 miles, 2.15 miles/walk and 47 walks so far in 2024 for 84.72 miles, 1.80 miles/walk.

I took 29 runs in June for 111.58 miles, 3.85 miles/run and 153 runs so far in 2024 for 675.69 miles, 3.85 miles/run.

I ran 4 races in June and 13 (12 road, 1 trail) so far in 2024:

 6/7 Charlie McMullen Mile, 7:27, 1st/21 in my M/W 8-10 minute pace heat, 60F, 80% RH, 12 mph W wind, cloudy

 6/11 Run Our River 5K - June, 24:36, 7:56 pace, 65th out of 124, 5th out of 11 in my M 65-69 age group, 58F, 78% RH, 6 mph NNE wind, cloudy

 6/16 June Jaunt 5K, 24:40, 7:57 pace, 15th out of 39, 2nd out of 2 in my M 65-69 age group, 57F, 77% RH, calm, cloudy

 6/22 Webster Trail Classic 3.5 miler, 3.55 miles, 40:22, 11:22 pace, 9th out of 27, 1st out of 2 in my M 60-69 age group, 75F, 88% RH, 7 mph SW wind, cloudy

I walked 258,499 steps in June and 1,621,142 steps so far in 2024.

Monday, 7/1/2024

7058 steps, 46/99 avg/max HR, 170.2 pounds, 4 floors climbed

Walk: 1.25 miles, 17:40, 14:08, 6 feet total ascent, 86/92 avg/max HR, 118/122 avg/max cadence, 72F, 38% RH, 6 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 459.61 miles

My Alexa alarm went off at 5:20 AM ... and I slept in until around 7 AM. I did get out for a walk around B601. My splits were 14:09 and 14:05 over the last 0.25 mile.

Tuesday, 7/2/2024

7569 steps, 43/135 avg/max HR, 171.0/169.8 pounds, 15 floors climbed

Run: 4.55 miles, 40:34, 8:55 pace, 101 feet total ascent, 122/137 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 7 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 494.09 miles

Flowers in front of a house on Beach Ave

I got out on my "Out to Dewey Ave and around" route. I stretched it a bit by heading out all the way on Dewey Ave and back on Edgemere Drive to Beach Ave instead of turning onto Beach Ave. I felt sluggish though. My splits were 9:06, 8:57, 8:57, 8:55 and 8:28 over the last 0.55 mile. A negative split!

Wednesday, 7/3/2024

11355 steps, 46/136 avg/max HR, 171.7/169.7 pounds, 14 floors climbed

Run: 5.45 miles, 49:34, 9:06 pace, 73 feet total ascent, 125/140 avg/max HR, 155/166 avg/max cadence, 72F, 57% RH, 9 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 499.54 miles

Flowers in front of a house on Beach Ave

I was up a bit late the previous night so I felt a bit sluggish when I stepped outside at 6 AM. But ... it was a run day so I headed out at a really easy pace. I opted for my longer "Out on the pier and around" route to get a 5+ mile run. The wind from the south was a bit discouraging but I just kept plugging. My splits were 9:24, 9:09, 9:01, 9:04, 9:04 and 8:36 over the last 0.45 mile.

Thursday, 7/4/2024

11519 steps, 44/137 avg/max HR, 171.2/168.8 pounds, 17 floors climbed

Run: 6.25 miles, 59:41, 9:33 pace, 49 feet total ascent, 125/140 avg/max HR, 153/168 avg/max cadence, 75F, 89% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.79 miles

I had thought about signing up for the Irondequoit 10K last night but I decided against it. So ... I decided to run a 10K this morning just to prove that I could still do it. It felt tropical this morning when I set out this morning. It was hot in the sun so I decided to make up a route that kept me in the shade. Hey ... run on the LOSP Trail! So ... I did. I did OK until mile 3 ... when I lapsed into a run/walk from the humidity. Heat, humidity and me don't get along! My splits were 9:19, 9:03, 9:16, 9:45, 10:35, 9:29 and 8:46 over the last 0.25 mile. I lost 2.4 pounds in sweat!

This is a solar knick-knack that someone put out about 100 feet from our front door. You don't really see it unless you go out when it's dark. I noticed it when I went to take out the garbage while tons of fireworks were going off all around at 10:08:41 PM.

There were 5 road races of note today: the Brighton 5K had 385 finishers, results here, the Firecracker 4 Mile had 556 finishers, results here, the Irondequoit 2 Mile had 296 finishers, results here, the Irondequoit 10K had 257 finishers, results here and the Greece Freedom Run 5K had 173 finishers, results here.

Friday, 7/5/2024

7652 steps, 46/133 avg/max HR, 170.8/169.0 pounds, 15 floors climbed

Run: 4.55 miles, 43:29, 9:33 pace, 68 feet total ascent, 122/136 avg/max HR, 152/163 avg/max cadence, 75F, 74% RH, 5 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.34 miles

I got a bit later than usual for a run on my old standby "Out by the pier and around" route. It was warm and steamy. I lapsed into a run/walk after 3 miles. My splits were 9:23, 9:18, 9:27, 10:29 and 8:48 over the last 0.55 mile.

Saturday, 7/6/2024

9129 steps, 48/142 avg/max HR, 171.8/170.2 pounds, 21 floors climbed

Run: 5.15 miles, 46:28, 9:01 pace, 44 feet total ascent, 126/143 avg/max HR, 157/165 avg/max cadence, 73F, 89% RH, 6 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 515.49 miles

I got around a bit after 8 AM for another run on the LOSP Trail. I chose it again because it was shaded by trees. It was a tough choice though ... was it hotter in the sun or steamier until the trees? Anyways ... I did an out and back without stopping to run. It was tough and I really wanted to take a walk break ... but I sucked it up and kept running. My splits were 9:12, 9:12, 9:03, 8:54, 8:53 and 8:10 over the last 0.15 mile.

Sunday, 6/23/2024 to Saturday, 6/29/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 28.60 miles.

I didn't bike this week.

I took 60,743 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1460 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/23/2024

7508 steps, 45/140 avg/max HR, 171.2/169.8 pounds, 11 floors climbed

Run: 4.55 miles, 43:39, 9:35 pace, 126/147 avg/max HR, 151/164 avg/max cadence, 63 feet total ascent, 81F, 70% RH, 12 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 461.04 miles

It was hot and muggy when I got out shortly after 8 AM. I set up a nice and easy pace on my usual "Out by the pier and around route. I did OK for 2 miles and then melted into a run/walk with 7 (yes ... 7) walk breaks. I just didn't have it today. My splits were 9:12, 8:55, 9:49, 10:51 and 8:49 over the last 0.55 mile.

Today was the 4th anniversary of my daily exercise streak of 1 mile or 1461 days. Here are the stats: 

496 walks, 773.37 miles, 1.56 miles/walk

19 snowshoes, 36.68 miles, 1.93 miles/snowshoe

786 runs, 3067.40 miles, 3.90 miles/run

4 treadmills, 4.5 mile, 1.13 miles/treadmill

303 bikes, 3923 miles, 12.95 miles/bike

5 indoor bikes, 28 miles, 5.6 miles/indoor bikes

1613 events, 7832.95, 4.86 miles/event

Monday, 6/24/2024

9792 steps, 46/140 avg/max HR, 170.9/169.3 pounds, 15 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 78 feet total ascent, 127/143 avg/max HR, 158/169 avg/max cadence, 64F, 73% RH, 12 mph NW wind, mostly cloudy to mostly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 465.49 miles

It was noticeably cooler, windier and less humid this morning. I headed into the wind for the start of my "Out to Dewey Ave and around" route. I turned north and east ... and then I wanted the wind back to cool me off ... lol. I did get the wind back when I turned onto Greenleaf Rd. A nice run! My splits were 8:55, 8:46, 8:23, 8:27 and 8:00 over the last 0.45 mile.

Tuesday, 6/25/2024

9230 steps, 42/139 avg/max HR, 171.1/169.5 pounds, 15 floors climbed

Run: 4.55 miles, 39:34, 8:41 pace, 65 feet total ascent, 125/142 avg/max HR, 157/165 avg/max cadence, 61F, 82% RH, 8 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 470.04 miles

I got on my "Out by the pier and around" route at the usual time and usual pace. I felt a bit better than usual. My splits were 9:16, 8:32, 8:36, 8:43 and 8:03 over the last 0.55 mile.

Wednesday, 6/26/2024

6571 steps, 43/92 avg/max HR, 171.1/170.6 pounds, 9 floors climbed

Walk: 2.35 miles, 33:32, 13:16 pace, 49 feet total ascent, 78/90 avg/max HR, 119/132 avg/max cadence, 73F, 78% RH, 10 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 458.36 miles

I needed a walk after 5 days of running so I went out on my usual "Out to Beach Ave" route. Nothing unusual. My splits were 14:22, 14:12 and 14:12 over the last 0.35 mile.

Thursday, 6/27/2024

9808 steps, 44/137 avg/max HR, 172.9/171.0 pounds, 10 floors climbed

Run: 5.15 miles, 44:39, 8:40 pace, 40 feet total ascent, 127/143 avg/max HR, 157/165 avg/max cadence, 63F, 83% RH, 9 mph WNW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 475.19 miles

I got out for a nice run on my rarely used "Out to Island Cottage Rd" route. I started out a bit stiff and sluggish but I loosened up after a mile. My splits were 8:56, 8:42, 8:42, 8:32, 8:31 and 8:23 over the last 0.15 mile. ccc

My darling wife, Christine, I watched the CNN debate between Trump and Biden. What a shitshow! Trump lied his ass off with his "Gish Gallop" (throw out lies, non-sequiturs and specious comments so fast that you overwhelm your opponent who doesn't have time to respond to them). Mediaite had Trump telling 50 lies, link here. Biden seemed out of it with a hoarse voice and stuttered to get his points across. He left obvious answers hanging as he struggled to fact check Trump. He did call Trump a "convicted felon" and an "alley cat". Christine and I were yelling at the TV as we recognized Trump's lies. 

Now ... the "talking heads" are saying that Biden should drop out after one bad night??? I say "F*** NO!!! This election is about democracy vs fascism, freedom vs tyranny. If Trump wins ... it could be the last free election. The election in November is that important. My darling wife, Christine, and I will be voting BLUE up and down the entire ballot.

Friday, 6/28/2024

10782 steps, 47/133 avg/max HR, 173.0/171.4 pounds, 23 floors climbed

Run: 5.45 miles, 48:19, 8:52 pace, 122/136 avg/max HR, 157 avg cadence, 52F, 87% RH, calm, partly cloudy

Shoe: blue/yellow Brooks Glycerin GTS20 - 480.64 miles

I got out a bit late into the noticeably cooler morning around 6:15 AM. I set up a nice and easy pace and decided to do my "Out on the pier and around" route for a change of pace. My splits were 9:02, 8:52, 8:54, 8:56, 8:45 and 8:27 over the last 0.45 mile.

Saturday, 6/29/2024

7052 steps, 43/136 avg/max HR, 172.1/170.5 pounds, 15 floors climbed

Run: 4.45 miles, 39:00, 8:46 pace, 82 feet total ascent, 124/138 avg/max HR, 158/166 avg/max cadence, 70F, 83% RH, 12 mph S wind, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 485.09 miles

I got for a nice and easy run on my "Out to Dewey Ave and around" route. It looked like rain and there were a few sprinkles on miles 1, 2 and 3. Then it progressed to a light rain ... or "liquid sunshine" as most runners call it. No worries. My splits were 8:56, 8:47, 8:43, 8:47 and 8:19 over the last 0.45 mile.

Sunday, 6/16/2024 to Saturday, 6/22/2024 - June Jaunt 5K and Webster Trail Classic 3.5 Miler

I walked once this week, 2.35 miles.

I ran 8 times this week, 27.02 miles.

I didn't bike this week.

I took 60,774 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1453 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/16/2024

9868 steps, 44/146 avg/max HR, 169.8 pounds, 9 floors climbed

Today's race was my first June Jaunt 5K out in Hilton. I expected more runners than 39 since it was a Rochester Runner of the Year (RROY) race.

Run: 1.05 mile, 10:50, 9:24 pace, 4 feet total ascent, 113/121 avg/max HR, 152/188 avg/max cadence, 57F, 77% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 433.86 miles

Run: 3.08 miles, 24:42, 8:01 pace, 33 feet total ascent, 139/148 avg/max HR, 161/174 avg/max cadence, 57F, 77% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 436.94 miles

Run: 1.05 mile, 11:43, 11:09 pace, 4 feet total ascent, 110/118 avg/max HR, 143/154 avg/max cadence, 63F, 59% RH, 6 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 437.99 miles
I got out for a nice and easy warm up like usual. Then I lined for the start. I was busy talking to someone ... and we were off! I settled into an easy but fast race pace while I talked a bit a guy who wanted to pace with me for a mile. Then I think I pushed it up a bit in mile 2 and 3. I turned the corner for the finish and saw the time around 24:35 ... I sprinted a bit and finished in 24:42. Nice! I had a nice chocolate sundae with lots of toppings before I got out for a really nice and easy cool down with Bill Beyerbach afterwards.

I did OK. I was 15th out of 39, 2nd (to Bill Beyerbach) out of 2 in my M 65-69 age group, results here. My splits were 7:53, 8:12, 8:02 and 7:27 over the last 0.08 mile.

Monday, 6/17/2024

8631 steps, 42/146 avg/max HR, 167.9 pounds, 15 floors climbed

Run: 5.05 miles, 45:24, 9:00 pace, 65 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 68F, 78% RH, 6 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 443.04 miles

I was out due from Ricoh due to L3Harris observation of Juneteenth holiday on Monday. I will have to put in for a floating holiday since Ricoh doesn't have Juneteenth off. I puttered around a bit more than usual since I didn't have to clock in at 8 AM. I felt a bit tired so I set up a sluggish pace and got it done. My splits were 9:17, 8:49, 8:47, 9:15 and 8:53.

Tuesday, 6/18/2024

9592 steps, 43/139 avg/max HR, 170.1/168.1 pounds, 12 floors climbed

Run: 4.45 miles, 39:15, 8:49 pace, 80 feet total ascent, 125/140 avg/max HR, 157/165 avg/max cadence, 73F, 78% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 447.39 miles

I got out on my "Out to Dewey Ave and around" route. Nothing unusual.  You know you're sweating when you're dripping from multiple spots, lol! My splits were 9:02, 8:46, 8:41, 8:54 and 8:34 over the last 0.45 mile.

Wednesday, 6/19/2024

8265 steps, 41/138 avg/max HR, 169.7/167.6 pounds, 17 floors climbed

Run: 4.45 miles, 43.02, 9:40 pace, 69 feet total ascent, 120/139 avg/max HR, 147/163 avg/max cadence, 79F, 74% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 451.84 miles

It was warm and sweltering when I stepped outside. I set up a really nice and easy pace on my "Out by the pier and around" route. It felt like I was swimming instead of running. I just had to stop and walk for a bit at least a couple times. My splits were 9:09, 9:06, 11:04, 9:46 and 8:46 over the last 0.45 mile.

Thursday, 6/20/2024

6182 steps, 41/98 avg/max HR, p170.4/169.9 pounds, 11 floors climbed

Walk: 2.35 miles, 34:07, 14:31 pace, 60 feet total ascent, 76/91 avg/max HR, 116 avg cadence, 73F, 83% RH, 17 mph NW wind, a few rumbles

Shoes: blue Brooks Launch GTS8 - 456.01 miles

I decided to talk a walk after 4 days of running in the midst of Rochester's first heat wave. The high temperature has been over 90F on Sunday, Monday, Tuesday and Wednesday. I was a bit stiff at the start. There were a few drops and rumbles from a thunderstorm to the south also but it was gone by the time I got done. My splits were 15:03, 14:08 and 14:08 over the last 0.35 mile.

Don Sutherland died today at age 88. His IMDB had 199 actor entries. He played roles in "The Dirty Dozen", "M.A.S.H.", "Klute", "Animal House", "Invasion of the Body Snatchers", "Buffy, The Vampire Slayer", "Outbreak", "Space Cowboys", "Pride and Prejudice", "The Hunger Games" and many, many others. I saw one meme that said ... The Wrong Donald Died ... so very true.

Friday, 6/21/2024

10602 steps, 46/135 avg/max HR, 171.1/169.3 pounds, 17 floors climbed

Run: 4.55 miles, 42:00, 9:14 pace, 66 feet total ascent, 121/138 avg/max HR, 155/168 avg/max cadence, 72F, 83% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 460.46 miles

It was warm and humid when I stepped outside. I struck up a really nice and easy pace on my usual "Out by the pier and around" route. I rarely wear a tank top when I run but I have done it ever since Monday. I felt a bit sluggish. My splits were 9:42, 9:20, 9:15, 8:54 and 8:44 over the last 0.55 mile. 

Saturday, 6/22/2024

7634 steps, 45/133 avg/max HR, 169.7/169.9 pounds, 43 floors climbed

Run: 3.55 miles, 40:22, 11:22 pace, 162 feet total ascent, 125/135 avg/max HR, 144/187 avg/max cadence, 75F, 88% RH, 7 mph SW wind, cloudy

Shoes: blue Salomon SpeedCross 4 - 280.91 miles

Today's race was the Webster Trail Classic 3.5 miler out at Webster Town Park in Webster. I signed up for this race 2 minutes before Ultrasignup.com closed its registration at 11:59 AM on Friday. I haven't run a trail race in years but I wanted to see Eric and Shiela Eagan's kids, Quinn and Finn. A weird reason to run a trail race ... I know.

I left around 8:10 AM and I'm glad I did. The direction tab on the Ultrasignup led me to the Webster Town Park campgrounds. I didn't see any runners so I exited, parked and read the Race Info to find that I wanted the Valley View shelter off Holt Rd when I found with about 20 minutes to spare. There were not too many runners. 

And ... we were off! I kept a mantra of "pick up feet" in my head while I ran so I wouldn't trip on any rocks or roots. I didn't trip so I stayed upright. It was very humid so I needed the water bottle that I forgot to bring. There were lots of ups and downs, rocks and roots ... and then out of the woods and ... done with a high five to Eric Eagan. I stayed around until I saw Quinn and Finn for a bit before I headed home.

I did OK. I was 9th out of 27 and 1st out of 2 in my M 65-69 age group, results here. There were 73 finishers in the 10 miler, results here.

Sunday, 6/9/2024 to Saturday, 6/15/2024 - Run Our River 5K - June

I walked 3 times this week, 6.35 miles.

I ran 6 times this week, 21.06 miles.

I didn't bike this week.

I took 59,227 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1446 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/9/2024

7275 steps, 47/139 avg/max HR, 170.0/168.5 pounds, 19 floors climbed

Run: 4.35 miles, 37:52, 8:42 pace, 89 feet total ascent, 128/142 avg/max HR, 156/167 avg/max cadence, 61F, 82% RH, 10 mph WNW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 414.95 miles

I got out on my other "Out to Dewey Ave and around" route this morning for a change of scenery. I always seem to run a bit faster on this route when I am tired. My splits were 8:54, 8:41, 8:24, 9:00 and 8:13 over the last 0.35 mile.

Monday, 6/10/2024

7763 steps, 43/90 avg/max HR, 170.1/169.8 pounds, 10 floors climbed

Walk: 2.35 miles, 30:35, 13:01 pace, 58 feet total ascent, 85/99 avg/max HR, 117/142 avg/max cadence, 54F, 82% RH, 9 mph W wind, cloudy

Shoe: blue/yellow Brooks Launch GTS8 - 449.66 miles

I got out a bit late for a much needed walk after 5 run days. It was a bit cool so I wore a long sleeve tech and light running gloves. My splits were 12:49, 13:05 and 13:23 over the last 0.35 mile.

Tuesday, 6/11/2024

11470 steps, 42/147 avg/max HR, 170.8/170.1 pounds, 23 floors climbed

Walk: 1.65 miles, 23:02, 13:56 pace, 7 feet total ascent, 79/89 avg/max HR, 118/129 avg/max cadence, 55F, 77% RH, 5 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 451.31 miles

I got out for my usual morning walk before an evening race. It was cool with a real fine mist that I could barely feel. My splits were 14:12 and 13:33 over the last 0.65 mile.

Tonight's race was the June edition of the Run Our River 5K from the usual venue of the Corn Hill Landing on Exchange Blvd. It took 17 minutes to get there. I did have to do the "walk of shame" to get a free replacement bib because I left my bib at home.

Run: 1.00 mile, 9:27, 8:59 pace, 7 feet total ascent, 119/131 avg/max HR, 153/159 avg/max cadence, 60F, 72% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 416.00 miles

Run: 3.14 miles, 24:40 pace, 7:51 pace, 10 feet total ascent, 140/150 avg/max HR, 161/172 avg/max cadence, 58F, 78% RH, 6 mph NNE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 419.14 miles

I got out for a 1 mile warm up run at a nice and easy pace. I had 10 minutes to cool down. Then ... we were off! I started off a bit hot and had to back a bit. I let a few people pass me late in mile 1 and then mile 2. Then I just concentrated on keeping up with the group I was with ... I had a bit of a stitch in my side ... keep going ... 1/2 mile ... 1/4 mile ... timer under 25(!) ... and done in 24:40 according to my Garmin. 

Fastest 5K of 2024 ... so far! I did well. My official chip time was 24:36, results here. My splits were 7:42, 8:06, 7:51 and 6:59 over the last 0.14 mile. Nice!

Wednesday, 6/12/2024

11025 steps, 44/137 avg/max HR, 170.3/168.9 pounds, 13 floors climbed

Run: 4.56 miles, 40:04, 8:48 pace, 86 feet total ascent, 122/139 avg/max HR, 157/169 avg/max cadence, 48F, 93% RH, 5 mph WSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 423.70 miles

I stayed up last night a bit too late watching NCIS Season 2 with my darling wife, Christine. So ... I really didn't want to get up when my Alexa alarm jumpstarted me awake at 5:20 AM. But ... I was up ... so ... I got up, got dressed and got out there. Some people might say I'm crazy ... I prefer to think I'm dedicated when I'm out at 6 AM. But ... I forced my legs into a run and got it done on my usual "Out by the pier and around" route (with a negative split no less). My splits were 9:16, 8:51, 8:47, 8:38 and 8:09 over the last 0.56 mile.

Thursday, 6/13/2024

8225 steps, 46/134 avg/max HR, 170.0/168.1 pounds, 17 floors climbed

Run: 4.46 miles, 38:43, 8:41 pace, 75 feet total ascent, 125/136 avg/max HR, 157/167 avg/max cadence, 59F, 77% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 428.16 miles

I got a bit more sleep ... maybe than last night. But ... it was another run day ... so I did what I do. I did change it up a bit and ran my "Out to Dewey Ave and around" route. I felt a bit sluggish at first, picked it up a bit and even had a tiny walk break ... but I got it done with a nice pace. My splits were 8:57, 8:34, 8:27, 8:50 and 8:34 over the last 0.46 mile.

It turned hot during the day with temperatures over 80F ... so the AC went on when our living room temperature hit 80F. 

Friday, 6/14/2024

9049 steps, 43/140 avg/max HR, 169.1/167.4 pounds, 11 floors climbed

Run: 4.55 miles, 40:07, 8:49 pace, 128/145 avg/max HR, 156/165 avg/max cadence, 66F, 73% RH, 6 mph W wind, cloudy

I got a solid 8 hours of sleep ... with ... gasp ... the AC on all night. I got out for a nice and easy run on my usual "Out by the pier and around" route. I felt a bit sluggish past mile 2. My splits were 8:59, 8:31, 9:02, 8:56 and 8:28 over the last 0.55 mile.

Saturday, 6/15/2024

4420 steps, 42/95 avg/max HR, 168.9/168.1 pounds, 8 floors climbed

Walk: 2.35 miles, 30:47, 13:06 pace, 61 feet total ascent, 87/103 avg/max HR, 120/134 avg/max cadence, 63F, 72% RH, 5 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 453.66 miles

I got out for my usual walk on the day before a race. I struck up my usual brisk pace. My splits were 12:56, 13:04 and 13:40 over the last 0.35 mile.

Sunday, 6/2/2024 to Saturday, 6/8/2024 - Charlie McMullen 1 Mile

I walked twice this week, 4.0 miles.

I ran 7 times this week, 23.54 miles.

I didn't bike this week.

I took 59,682 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1439 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/2/2024

8861 steps, 45/138 avg/max HR, 170.1/168.5 pounds, 22 floors climbed

Run: 5.15 miles, 45:09, 8:46 pace, 46 feet total ascent, 127/140 avg/max HR, 157/165 avg/max cadence, 64F, 56% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 392.21 miles

I got out for my 5th run in a row so I got out at a really nice and easy pace on a just out and back on my "Out to Island Cottage" route. My thighs ached a bit but I got it done. My splits were 8:54, 8:56, 8:42, 8:41, 8:40 and 24 over the last 0.15 mile.

Monday, 6/3/2024

7525 steps, 44/119 avg/max HR, 169.5/168.9 pounds, 11 floors climbed

Walk: 2.35 miles, 32:37, 13:53 pace, 60 feet total ascent, 90/123 avg/max HR, 118 avg cadence, 63F, 94% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 445.66 miles

I got out for a needed walk after 5 running days. I got out at a brisk pace on my "Out to Beach Ave" route. My splits were 14:32, 13:19 and 13:37 over the last 0.35 mile.

Tuesday, 6/4/2024

6183 steps, 42/91 avg/max HR, 170.4/170.2 pounds, 5 floors climbed

Walk: 1.65 miles, 26:10, 15:52 pace, 17 feet total ascent, 74/88 avg/max HR, 109/119 avg/max cadence, 63F, 83% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 447.31 miles

I had a crappy night of sleep so my alarm at 5:20 AM came way too early. I knew a run would be crappier so I got out for a slightly less crappy walk on my "Out to Ling Rd". I struck up a "get it done" pace and got it done. My splits were 16:00 and 15:41 over the last 0.65 mile.

Wednesday, 6/5/2024

10440 steps, 41/139 avg/max HR, 170.2/168.4 pounds, 18 floors climbed

Run: 4.56 miles, 40:12, 8:49 pace, 64 feet total ascent, 128/142 avg/max HR, 157/165 avg/max cadence, 64F, 88% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 496.77 miles

A flower at mile 2.98 on the Secret Sidewalk at 6:18:33

I got out a bit early on my usual "Out by the pier and around" route. I had thought about going longer before I started but it was just way too humid. It felt sweltering just I just stuck with a nice and easy pace ... and "got it done". My splits were 9:00, 8:51, 8:44, 8:54 and 28 over the last 0.56 mile.

Thursday, 6/6/2024

8988 steps, 45/145 avg/max HR, 170.8/169.1 pounds, 23 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 68 feet total ascent, 126/146 avg/max HR, 156/167 avg/max cadence, 66F, 94% RH, 5 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 501.32 miles

I got for yet another usual run on my usual "Out by the pier and around" route at my nice and easy usual pace. It was just as humid and I was dripping in sweat just like yesterday. I just plugged through it. My splits were 9:16, 8:40, 8:48, 8:49 and 8:07 over the last 0.55 mile.

Don Alhart 2024

Tonight was local WOKR-13 newscaster Don Alhart's last broadcast after 58 years at age 80. He has a Guiness World Records for longest newscaster at a single station. I remember watching him back in the day. His 3 grandkids helped with the weather forecast (a nod that he started out as a weathercaster). He received a street at the station on W Henrietta Rd named after him, a tribute from ABC World News anchor David Muir, a Buffalo Bills jersey and numerous well wishes, link here and gallery here. Don closed with a final Bright Spot and thanked all the viewers ... "For YOU are the Bright Spots and I end through the tears. Thanks for a wonderful journey after fifty-eight years!" May he has a long and well earned retirement!

Friday, 6/7/2024

10217 steps, avg/max HR, 172.2/170.5 pounds, 16 floors climbed

Run: 3.15 miles, 26:49, 8:31 pace, 68 feet total ascent, 126/146 avg/max HR, 156/167 avg/max cadence, 61F, 82% RH, 7 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 504.47 miles

I got for a 5K on my "Out to Stutson St Overlook" route. I thought I had a nice and easy pace but it turned to be a quick 8:31. My splits were 9:03, 8:32, 8:08 and 8:19. It didn't really feel that I was speeding up that quick, weird.

Tonight was the Charlie McMullen Mile. It's a RROY race put on by GVH. I raced it 10 times now. Tonight's venue was the St John Fisher University track. The weather conditions were 60F, 80% RH, 12 mph W wind, cloudy.

Run: 0.65 mile, 6:32, 10:00 pace, 30 feet total ascent, 112/121 avg/max HR, 149/159 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.12 miles

Run: 1.03 miles, 7:30, 7:18 pace, 0 feet total ascent, 137/149 avg/max HR, 162/179 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 506.15 miles

A picture taken by Vickey Beaver ... maybe I was sprinting for the finish

I ran in the M/W 8 to 10 minute mile race with 20 runners. I started easy and held about 6th or 7th after lap 1. I passed runners until I was 3rd right after mile 1. Laps 2 and 3 passed as I held 3rd. Then with 1/2 a lap to go the 2nd runner passed the 1st runner. I passed both with 100 meters to go ... and sprinted to the finish!!! I don't know where my kick came from ... but it felt nice!!! Leone Timing had me at 7:27.46, results here.

Saturday, 6/8/2024

7468 steps, 42/146 avg/max HR, 170.2/168.0 pounds, 16 floors climbed

Run: 4.45 miles, 40:33, 9:06 pace, 67 feet total ascent, 122/141 avg/max HR, 154/167 avg/max cadence, 64F, 60% RH, 15 mph W wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.60 miles

The pink roses at the edge of our townhouse unit with our cars in the background (Trax on the left and Cruze on the right)

I slept in until almost 8 AM ... slacker, lol! I got out for a sluggish run on my usual "Out by the pier and around" route. I just didn't have much energy. My splits were 9:23, 9:08, 9:15, 9:03 and 8:15 over the last 0.45 mile.